Fitness Trainer http://fitness.eplug-ins.com Just another WordPress site Tue, 07 Apr 2020 14:25:43 +0000 en-US 1.2 http://fitness.eplug-ins.com http://fitness.eplug-ins.com 1 https://wordpress.org/?v=4.7.16 Full body force + cardio http://fitness.eplug-ins.com/training-plans/massive-chest/ Sun, 30 Apr 2017 13:51:54 +0000 http://23.91.71.251/~epluginc/fitnessp/?post_type=training-plans&p=399
Day
[day_number]

Full body strength training + Cardio

Cycle 4

Training tips: Record your weights to see your progress.

 

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Warm-up program:

3 rounds, perform each exercise for 60 seconds

1) Jumping rope

2) Jumping Jacks

Mobility:

Each exercise 10 repetitions

1) Walkout with Legs Stretched & amp; Upper body rotation

2) Plank lung with upper body rotation

Main Training:

3 rounds, perform each exercise for 60 seconds

1) Each exercise 2 sets and 15 repetitions

a) Set pause: 40 seconds

b) After the exercise: 60 second pause then continue with the next exercise

2) Front knee bend with barbell

A)- Full body exercise, primarily for the body parts: thighs and buttocks

Superset: Bound Squat - Explosive force, primarily for the body parts: thighs

3) Cross lifting with barbell:

a) - For the thighs and the buttocks

Superset: Intermittent Dropouts - Explosive force, primarily for the body parts: thighs

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.

]]> 399 0 0 0 ]]> 10 0 3 12 0 3 14 0 3 20 0 3 28 0 3 29 0 3 30 0 3 40 0 3 56 0 3 58 0 3 72 0 516 77 0 536 79 https://www.facebook.com/app_scoped_user_id/1271004206363556/ 0 568 92 0 642 141 0 996 145 0 1057 154 0 1240 159 0 1261 172 0 1378 173 0 1378 195 0 3 310 0 3 334 0 3 336 0 3 338 0 3 345 0 3 351 0 3 Pause http://fitness.eplug-ins.com/training-plans/pause/ Thu, 04 May 2017 13:56:36 +0000 http://23.91.71.251/~epluginc/fitnessp/?post_type=training-plans&p=406
Day
[day_number]

Pause

Today, no training - enjoy your free day. Tomorrow we go on!
]]> 406 0 0 0 89 0 632 162 0 1280 Belly training + basic endurance http://fitness.eplug-ins.com/training-plans/belly-training-basic-endurance/ Sat, 06 May 2017 06:58:50 +0000 http://23.91.71.251/~epluginc/fitnessp/?post_type=training-plans&p=471
Day
[day_number]

Full body strength training + Cardio

Cycle 4

Training tips: Record your weights to see your progress.

 

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Warm-up program:

3 rounds, perform each exercise for 60 seconds

1) Jumping rope

2) Jumping Jacks

Mobility:

Each exercise 10 repetitions

1) Walkout with Legs Stretched & amp; Upper body rotation

2) Plank lung with upper body rotation

Main Training:

3 rounds, perform each exercise for 60 seconds

1) Each exercise 2 sets and 15 repetitions

a) Set pause: 40 seconds

b) After the exercise: 60 second pause then continue with the next exercise

2) Front knee bend with barbell

A)- Full body exercise, primarily for the body parts: thighs and buttocks

Superset: Bound Squat - Explosive force, primarily for the body parts: thighs

3) Cross lifting with barbell:

a) - For the thighs and the buttocks

Superset: Intermittent Dropouts - Explosive force, primarily for the body parts: thighs

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.

]]> 471 0 0 0 ]]> 8 0 3 9 0 3 19 0 3 22 0 97 23 0 3 57 0 3 73 0 512 127 0 897 135 0 3 136 0 927 400 0 1869 404 0 3 Pause http://fitness.eplug-ins.com/training-plans/pause-2/ Sat, 06 May 2017 06:58:52 +0000 http://23.91.71.251/~epluginc/fitnessp/?post_type=training-plans&p=472
Day
[day_number]

Pause

Today, no training - enjoy your free day. Tomorrow we go on!
]]> 472 0 0 0 Full body force + cardio http://fitness.eplug-ins.com/training-plans/full-body-force-cardio/ Sat, 06 May 2017 06:59:32 +0000 http://23.91.71.251/~epluginc/fitnessp/?post_type=training-plans&p=473
Day
[day_number]

Full body strength training + Cardio

Cycle 4

Training tips: Record your weights to see your progress.

 

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Warm-up program:

3 rounds, perform each exercise for 60 seconds

1) Jumping rope

2) Jumping Jacks

Mobility:

Each exercise 10 repetitions

1) Walkout with Legs Stretched & amp; Upper body rotation

2) Plank lung with upper body rotation

Main Training:

3 rounds, perform each exercise for 60 seconds

1) Each exercise 2 sets and 15 repetitions

a) Set pause: 40 seconds

b) After the exercise: 60 second pause then continue with the next exercise

2) Front knee bend with barbell

A)- Full body exercise, primarily for the body parts: thighs and buttocks

Superset: Bound Squat - Explosive force, primarily for the body parts: thighs

3) Cross lifting with barbell:

a) - For the thighs and the buttocks

Superset: Intermittent Dropouts - Explosive force, primarily for the body parts: thighs

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.

]]> 473 0 0 0 ]]> 35 0 3 38 0 3 44 0 3 52 0 3 53 0 3 59 0 3 103 0 3 109 0 3 149 0 1081 150 0 1081 161 0 3 175 0 3 181 0 3 199 0 3 200 0 3 236 0 3 228 0 3 243 0 3 251 0 3 255 0 3 271 0 3 277 0 3 279 0 3 281 0 3 316 0 3 333 0 3 352 0 3 353 0 3 359 0 3 373 0 3 380 0 3 391 0 3 409 0 3 Full power circles http://fitness.eplug-ins.com/training-plans/full-power-circles/ Sat, 06 May 2017 07:01:23 +0000 http://23.91.71.251/~epluginc/fitnessp/?post_type=training-plans&p=474
Day
[day_number]

Full body strength training + Cardio

Cycle 4

Training tips: Record your weights to see your progress.

 

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Warm-up program:

3 rounds, perform each exercise for 60 seconds

1) Jumping rope

2) Jumping Jacks

Mobility:

Each exercise 10 repetitions

1) Walkout with Legs Stretched & amp; Upper body rotation

2) Plank lung with upper body rotation

Main Training:

3 rounds, perform each exercise for 60 seconds

1) Each exercise 2 sets and 15 repetitions

a) Set pause: 40 seconds

b) After the exercise: 60 second pause then continue with the next exercise

2) Front knee bend with barbell

A)- Full body exercise, primarily for the body parts: thighs and buttocks

Superset: Bound Squat - Explosive force, primarily for the body parts: thighs

3) Cross lifting with barbell:

a) - For the thighs and the buttocks

Superset: Intermittent Dropouts - Explosive force, primarily for the body parts: thighs

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.

]]> 474 0 0 0 ]]> 18 0 3 25 0 3 42 0 3 45 0 308 46 0 3 51 0 3 81 0 573 104 0 3 231 0 3 266 0 3 309 0 3 Belly training + basic endurance http://fitness.eplug-ins.com/training-plans/belly-training-basic-endurance-2/ Sat, 06 May 2017 08:08:54 +0000 http://23.91.71.251/~epluginc/fitnessp/?post_type=training-plans&p=489
Day
[day_number]

Full body strength training + Cardio

Cycle 4

Training tips: Record your weights to see your progress.

 

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Warm-up program:

3 rounds, perform each exercise for 60 seconds

1) Jumping rope

2) Jumping Jacks

Mobility:

Each exercise 10 repetitions

1) Walkout with Legs Stretched & amp; Upper body rotation

2) Plank lung with upper body rotation

Main Training:

3 rounds, perform each exercise for 60 seconds

1) Each exercise 2 sets and 15 repetitions

a) Set pause: 40 seconds

b) After the exercise: 60 second pause then continue with the next exercise

2) Front knee bend with barbell

A)- Full body exercise, primarily for the body parts: thighs and buttocks

Superset: Bound Squat - Explosive force, primarily for the body parts: thighs

3) Cross lifting with barbell:

a) - For the thighs and the buttocks

Superset: Intermittent Dropouts - Explosive force, primarily for the body parts: thighs

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.

]]> 489 0 0 0 ]]> Full power circles http://fitness.eplug-ins.com/training-plans/full-power-circles-2/ Sat, 06 May 2017 08:11:18 +0000 http://23.91.71.251/~epluginc/fitnessp/?post_type=training-plans&p=490
Day
[day_number]

Full body strength training + Cardio

Cycle 4

Training tips: Record your weights to see your progress.

 

Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)

Full body strength training

Warm-up program:

3 rounds, perform each exercise for 60 seconds

1) Jumping rope

2) Jumping Jacks

Mobility:

Each exercise 10 repetitions

1) Walkout with Legs Stretched & amp; Upper body rotation

2) Plank lung with upper body rotation

Main Training:

3 rounds, perform each exercise for 60 seconds

1) Each exercise 2 sets and 15 repetitions

a) Set pause: 40 seconds

b) After the exercise: 60 second pause then continue with the next exercise

2) Front knee bend with barbell

A)- Full body exercise, primarily for the body parts: thighs and buttocks

Superset: Bound Squat - Explosive force, primarily for the body parts: thighs

3) Cross lifting with barbell:

a) - For the thighs and the buttocks

Superset: Intermittent Dropouts - Explosive force, primarily for the body parts: thighs

Treadmill settings with distances and pauses for your sprints:

A.) 400m 10% slope -> 2 minute break

B.) 400m 3% slope -> 2 minute break

C.) 200m 10% slope -> 2 minute break

D.) 200m 5% slope -> 2 minute break

E.) 100m 10% slope -> 2 minutes break

F.) 400m 1% slope

Tip: Record your speed at each sprint so you have motivation for the next unit.

]]> 490 0 0 0 ]]> Full power circlesss http://fitness.eplug-ins.com/training-plans/full-power-circles-3/ Wed, 13 Mar 2019 07:55:21 +0000 http://fitness.eplug-ins.com/?post_type=training-plans&p=1165 1165 0 0 0 ]]> 238 0 1388